10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/partner:
20 med ball squat cleans
200m run or 20 row calories
20 toes-to-bar or 20 sit-ups
*partners alternate completed movements throughout
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easy walk cool-down or coach-led mobility

2 rounds as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5/side single-leg prisoner good mornings
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Every 3:00 for 15:00 (5 sets):
3 snatch-grip Romanian deadlifts to just below the knees, 4111
accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be from knees or w/hands on barbell
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3 rounds for reps:
:60 alternating DB snatches, tough
:60 burpees w/lateral hop over DB
:60 rest
OR
AMRAP in 8:00:
30 strict handstand push-ups
30 snatches, 135/85
max in remaining time burpees w/lateral hop over the bar
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5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*new variation than last week in some way if possible!
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20:00 @ easy effort:
250m row or 250m ski erg or .25 mile Echo Bike
3/side DB/KB/med ball windmill
:60 plank
20 unweighted alternating reverse lunges
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5:00-10:00 coach-led mobility

2 rounds as warm-up:
5 prisoner Kang squats
:20 relaxed hang from bar
5 air squats w/alternating reach overhead
:20 hollow rock
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5:00 prep for pull/squat/run
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For times on a running clock, each w/a 5:00 cap:
@ 00:00: 50 pull-ups or 50 CTB pull-ups or 25 bar muscle-ups
@ 10:00: 100 wall balls
@ 20:00: .5 mile run
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5:00-10:00 coach-led mobility work

notes: pick the hardest variation of upper pull you’ll be able to get close to finishing under the 5:00 cap… same applies to the WBs, too, go heavier if you think you’ll still have a shot to finish

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
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5:00 pvc/empty/light jerk tech work, just a few reps every :60
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Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 hang clean pull from just below the knees + 1 hang power clean
2nd: 3-5/side single-arm DB Z press
OR
Every 3:00 for 15:00 (5 sets):
2 touch-and-go power cleans
1 split jerk
*build to a challenging final set
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AMRAP in 5:00:
1 deadlift
1 power clean
1 shoulder-to-overhead
*tough dual DBs OR 185/125 barbell
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5:00-10:00 coach-led mobility

notes: clean & jerk for the strenght work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/Z press pairing

3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
:10-:20 handstand hold
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Every 2:30 for 15:00 (6 sets):
1 1&1/4 back squat
2 back squats
6/side single-arm band face pulls w/pause @ the back
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For time w/10:00 cap:
20 alternating DB reverse lunges (DBs held anywhere)
20 alternating DB rows from plank
20 alternating DB reverse lunges
200m dual DB Farmer’s walk
*same load for movements
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5:00-10:00 coach-led mobility